Simple Guide To Marathon Tapering

Marathon tapering can be confusing and challenging, so here’s our simple no-nonsense guide to tapering for a marathon to make sure you’re ready for race day, including our essential tips for the marathon taper.

Want to know more? Here are all the Do’s and Don’t’s of Tapering For a Marathon. 

WHAT DOES TAPERING FOR A MARATHON MEAN?

Tapering means you’re near the end of your marathon training! In the three weeks leading to your race you reduce the amount that you run to help you feel ready for your marathon.

WHY DO YOU TAPER FOR A MARATHON?

It may seem strange to run less before your race. Surely it’s better to build up and reach peak fitness just in time for your marathon?

But no.

You do all the hard work in the months leading up to the marathon, and build up all the fitness and strength that you need, but it can come with a lot of physical and mental fatigue.

By gradually reducing your running you can still stay fit, only now you get the additional benefit of also feeling fresher in body and mind. 

The taper may feel challenging to some runners, but taper well and it really will help you run better in your race. 

DO YOU STILL RUN WHEN TAPERING FOR A MARATHON?

Yes! It’s important to continue running while tapering for a marathon. This includes easy runs, some faster running and intervals, and still having one longer run a week (don’t worry, no more 20 milers!). 

The easiest way to manage a taper is to keep the same running schedule you’ve had for the past few months, only you’re going to run less on each day.

You’re also going to reduce the intensity of your speed sessions. Now isn’t the time to set new PBs. If you want to run fast, then try to focus on running at your goal marathon pace or slightly quicker. You could also add some strides to the end of your runs.

HOW DO YOU TAPER FOR A MARATHON?

Your longest long run of marathon training will be four weeks before your race. You begin your taper after your longest run. 

• In the first week of your taper, you’ll reduce the amount you run by about 25% compared to the peak week before. Maintain a similar running schedule, just run 25% less each day. 
• In the second week of your taper, reduce your volume by around another 50%. Again, same schedule, just less.
• The third week is race week. This week you probably just want to do a couple of easy runs, perhaps adding in a couple of short intervals at goal race pace. 

What does a marathon taper actually look and feel like? Here’s Sarah tapering for her first marathon. 

THE HAY IS IN THE BARN

“The hay is in the barn” is one of running’s most common phrases, it’s a good one. It means you’ve done all the hard work, and now you can enjoy the rewards of that effort. 

But it’s a line with two parts: The hay is in the barn. Don’t set it on fire. 

Don’t be trying to do too much extra running now. If you’ve missed a few runs then now isn’t the time to make that up, especially not in the final two weeks. Keep running, keep doing the speed work, but keep focused on recovery. If you’re training hasn’t gone to plan then adjust your goals and don’t adjust the final weeks of your training.

ESSENTIAL MARATHON TAPER TIPS

• Trust the process and trust that you’ve done the training you need, and that the running you continue to do is enough to maintain or even improve your fitness. Do not try to cram in extra runs or distance now. 
• You may feel a bit sluggish in the final week. That seems counter-intuitive because you’re running less, but the week before a marathon is an odd time and we feel some strange things in these days. Here’s what to do in the week before your marathon.
• Focus on recovery in these weeks. Sleep well, eat well, rest more, get a massage, do more stretching and mobility (if that’s something you already do). But don’t add in new things to your routine at this point. 
• Expect to feel some ‘maranoia‘ where you’ll be paranoid that you haven’t done enough.
• Work on your mental resilience ahead of your race. 
• Plan for your race experience and be as prepared as possible for race day, this includes being ready for your carb load, knowing all your race kit, all your travel and race day arrangements.
• Want to know more? Here are the Do’s and Don’t’s of Tapering For a Marathon. 

Here’s Jess talking about everything you need to do in the final week before a marathon.